Improving Sleep with Everyday Foods

Bananas

Bananas contain approximately 375mg of potassium, a mineral associated with reduced daytime sleepiness. Consuming a banana before bedtime can also boost your intake of vitamin B6. Inadequate B6 levels can disrupt the production of serotonin, a calming brain chemical, which can affect your sleep patterns.

Whole Grains

High fiber intake has been associated with more restorative sleep. Research in 2016 found that higher fiber intake, particularly from whole grains, led to more deep and slow-wave sleep, the type of sleep that leaves you feeling refreshed in the morning.

Soya Foods

Increased consumption of isoflavones, found in soya products like tofu, has been linked to a higher likelihood of achieving optimal sleep (7-8 hours a night). Isoflavones are believed to act similarly to estrogen, which has positive effects on sleep quality. Including a daily portion of soya, such as tofu, soya milk, or edamame, can increase your chances of getting a good nights sleep.

Almonds

Almonds are another excellent source of magnesium and have been found to have sleep-enhancing properties. In one study, there was a 10% reduction in the number of students reporting insomnia after consuming 10 almonds a day for 14 days.